Kettlebell Bottoms Up Clean From The Hang Position

bicepsupper armskettlebell

Learn how to do the Kettlebell Bottoms Up Clean From The Hang Position with proper form and technique. This kettlebell exercise primarily targets your Biceps, with secondary emphasis on Forearms, Shoulders.

Kettlebell Bottoms Up Clean From The Hang Position exercise demonstration showing proper form

How to Do the Kettlebell Bottoms Up Clean From The Hang Position

Follow these steps to perform the Kettlebell Bottoms Up Clean From The Hang Position with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Allow the kettlebell to hang down between your legs, with your arm fully extended.
  4. 4In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
  5. 5As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
  6. 6Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
  7. 7Lower the kettlebell back down to the starting position by reversing the movement.
  8. 8Repeat for the desired number of repetitions, then switch sides.

Kettlebell Bottoms Up Clean From The Hang Position Muscles Worked

Primary

biceps

Secondary

forearmsshoulders

Exercise Details

Equipment
kettlebell
Body Part
upper arms
Category
Extended

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Frequently Asked Questions

What muscles does the Kettlebell Bottoms Up Clean From The Hang Position work?

The Kettlebell Bottoms Up Clean From The Hang Position primarily targets your Biceps. Secondary muscles worked include Forearms, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Kettlebell Bottoms Up Clean From The Hang Position?

The Kettlebell Bottoms Up Clean From The Hang Position requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Bottoms Up Clean From The Hang Position with proper form?

Start by stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Allow the kettlebell to hang down between your legs, with your arm fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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